Preventing cardiovascular diseases to keep your heart healthy

Preventing cardiovascular disease: How to keep your heart healthyThe heart is an extraordinary organ – it beats 100.000 times a day. Like an engine, it continuously does hard work to keep us alive. A good reason to protect the pump system carefully. How to strengthen your heart, prevent cardiovascular disease and stay fit into old age.

Preventing cardiovascular disease how to keep your heart healthy


In industrialized countries, cardiovascular diseases are one of the most common diseases Most frequent causes of illness and death. But many risk factors can be reduced by maintaining a healthy. Avoid a conscious lifestyle.

Preventing cardiovascular disease how to keep your heart healthy

Prevention of cardiovascular diseases: Recognizing risk factors

Various studies have come to the conclusion that the following factors have a particularly unfavorable effect on the health of the cardiovascular system:

– unhealthy diet – lack of exercise – chronic stress – excessive alcohol consumption

A lifestyle characterized by these risk factors favors the development of various complaints – elevated cholesterol levels, diabetes mellitus or hypertension. In the worst case, these can lead to cardiovascular disease. The good news is that all these risk factors can be influenced by the individual. Has the prevention of cardiovascular disease thus also in his own hands. Those who eat healthy, exercise and aim for normal weight have been shown to live longer. High time to take active steps against the development of diseases. No matter what age you are: It's never too late to start.

Preventing cardiovascular disease to keep your heart healthy

Preventing cardiovascular disease with exercise

Daily exercise is like an elixir of life. In fact, the motto applies: Every step counts! "The greatest health benefits occur when people who have been completely physically inactive become active on a small scale. This means that any additional exercise is associated with health benefits. Every step, no matter how small, away from a lack of exercise is important and promotes health", according to the exercise recommendations of the German Federal Ministry of Health.

The World Health Organization (WHO) recommends adults:

At least 150 minutes of physical activity per weekat moderate intensity
– or At least 75 minutes of high-intensity physical activity per week.

In concrete terms, this means that if you go jogging for 30 minutes five times a week, you have fulfilled your workload. In addition Muscle-strengthening activities twice a week and for the elderly, exercises that improve balance and help prevent falls.

For a long time, the focus was only on endurance training (cardio training) for the prevention of cardiovascular diseases. Today, experts are convinced that muscle-strengthening workouts also play a major role in prevention. "We now know that strength training is just as important.", confirms Prof. Uwe Nixdorff, a cardiologist and sports physician at the European Prevention Center in Dusseldorf, in a report published by the German Society for Cardiology – Cardiovascular Research e.V.

Physical activity Significantly reduces the risk of cardiovascular disease. Those who exercise regularly reduce it by as much as 20 to 33 percent. Man, get moving!

Reduce excess weight80 percent of people weigh too much! Excess weight is pure poison for the heart. Visceral adipose tie, also known as abdominal fat, is considered particularly dangerous, as it is deposited on internal organs and promotes inflammation in the body. To prevent negative effects, excess weight should be reduced – exercise is an effective way to do this. A motivating incentive: The exercise recommendations from Great Britain even make it clear that overweight, athletically active people prevent diseases better than slim people who just sit on the sofa.

Dr. There are good. Bad cholesterol. While the bad LDL (low density lipoproteins) is deposited on vessel walls and can lead to arteriosclerosis, the good HDL (high density lipoproteins) is responsible for removing the LDL. Exercise regulates cholesterol levels – more LDL is broken down. Diabetes is also popularly known as diabetes. Mostly the result of an unhealthy lifestyle. Because a sugary diet, lack of exercise and being overweight lead to the body's insulin metabolism being disturbed. The consequence: the risk of heart attack or stroke increases. Exercise, a healthy diet and calorie reduction can prevent disease. According to the American Diabetes Association reduces the risk by 34 to 43 percent.

Lower high blood prereHigh blood prere (over 140/90 mm Hg) is a danger for the cardiovascular system. In consultation with a physician, exercise may be an appropriate measure for lowering blood prere. The intensity of the sporting activity should be adapted to the individual case. Particularly for beginners, it could initially be much lower than it is for healthy adults. By the way, high blood prere, unlike obesity, is considered a risk factor that those affected can often get under control again because it is easily treatable. "This is a huge challenge for preventive cardiology, because people seem to find it easier to swallow a pill than to change their lifestyle or their whole life circumstances.", according to Prof. Uwe Nixdorff at the Heart Days of the German Society of Cardiology in Berlin.

Anti-agingRegular exercise increases life expectancy. Especially older people should not renounce physical activity therefore. Many studies have investigated the positive effects of exercise and concluded that life can be extended by several years at once. Exercise also keeps people young in many areas of their lives: older people feel better, are healthier, happier and prevent other age-related diseases such as osteoporosis or dementia.

Suitable sports to protect against cardiovascular diseases

Enough of theory, now it's time for practice. Choose a type of sport that you enjoy. You may first have to try out what suits you best. Even if all beginnings are difficult, you will soon feel how good a moving everyday life feels. The feelings of happiness during a workout are responsible for this: sport releases lots of endorphins – a positive side effect.

Endurance sportsJogging, swimming, cross-country skiing or cycling are ideal sports to keep your heart strong.

Strength training: You can use equipment in the gym or do exercises with your own body weight – push-ups, for example. Pay attention to the correct execution.

Gymnastics: Yoga and Pilates are great for reducing stress, bringing more relaxation into your daily life, improving flexibility and coordination. Chronic stress increases blood prere. May therefore pose a risk to the cardiovascular system.

Particularly suitable sports in old age: walking, hiking and Nordic walking are perfect. Older people who fear a risk of injury can also practice aqua fitness to prevent cardiovascular disease.

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